In Indian cuisine, mustard oil holds a special place, known for its pungent flavour and also its health benefits. Its distinct sharpness and aroma make it a favoured choice for cooking, especially in regions like North and East India. The oil’s strong, spicy taste enhances the natural flavours of ingredients, making it ideal for a variety of culinary techniques including frying, sautéing, and tempering.
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The oil is usually heated until it reaches its smoking point, which not only tempers its pungency but also imparts a unique depth of flavour to the dish. This process, called "smoking," is crucial for unlocking the oil’s full potential.
Apart from its flavour-enhancing properties, mustard oil is also valued for its health benefits. It is rich in monounsaturated fats, omega-3 fatty acids, and has antibacterial and antifungal properties, making it a healthier choice for cooking. Mustard oil’s versatility and distinctive taste make it an indispensable part of Indian cooking, contributing to the robust and aromatic profiles characteristic of many traditional dishes.
Whether it’s the earthy Sarson Ka Saag from Punjab or the flavorful Aloo Ke Gutke from Uttarakhand, mustard oil adds a unique sharpness and depth that other oils simply cannot replicate. Its ability to enhance the natural flavours of ingredients and blend seamlessly with a variety of spices makes it indispensable in Indian cooking, particularly for dishes that require strong, aromatic flavours.
When cooking dishes that don’t really need a strong flavour, it is best to stick to neutral oils that don’t alter the taste of the dishes. However there are some dishes that only taste as good as they do when cooked in mustard oil.
Sarson Ka Saag
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Sarson Ka Saag is a quintessential Punjabi dish that truly shines when cooked in mustard oil. The earthy, slightly bitter flavour of mustard greens is balanced perfectly with the pungency of mustard oil. The greens are simmered with spinach and bathua (goosefoot) until they form a smooth puree. A tempering of mustard oil, garlic, and green chilies adds depth and a distinctive kick, enhancing the rustic flavours. This dish is often served with makki ki roti, making it a hearty and flavourful winter favourite.
Aloo Ke Gutke
Aloo Ke Gutke, a simple potato dish from Uttarakhand, is traditionally cooked in mustard oil. The potatoes are cut into wedges and sautéed with cumin seeds, dried red chilies, and turmeric in hot mustard oil. The oil’s pungent aroma enhances the spices, imparting a unique flavour to the dish. The mustard oil also helps to crisp the potatoes beautifully, adding a satisfying texture. This dish is often enjoyed with puris or as a side with rice and dal.
Kadhi Pakora
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Kadhi Pakora, a yoghurt-based curry with gram flour fritters, achieves its authentic taste when cooked in mustard oil. The pakoras (fritters) made from gram flour and spices are deep-fried in mustard oil, giving them a distinct flavour and crispiness. The kadhi, a tangy and spiced yoghurt gravy, is simmered with mustard oil-tempered spices like cumin seeds, fenugreek seeds, and dried red chilies. Mustard oil’s sharpness adds a subtle pungency that complements the tangy yoghurt, making the kadhi richer.
Sarson Wali Arbi
Sarson Wali Arbi, or colocasia cooked in mustard oil, is a delicious dish from North India. The arbi is boiled, peeled, and then sautéed in mustard oil with spices like cumin, coriander, and turmeric. Mustard oil imparts a distinctive flavour that enhances the earthy taste of the arbi. The oil’s pungency balances the mild flavour of the colocasia, creating a harmonious and flavorful dish. This preparation is often enjoyed with roti or as a side with dal and rice.
Achari Baingan
Achari Baingan, a North Indian dish featuring eggplants cooked with pickling spices, tastes exceptional when prepared with mustard oil. The baby eggplants are slit and stuffed with a mixture of spices such as fennel, nigella seeds, and fenugreek, then cooked in mustard oil. The oil’s pungent flavour infuses the eggplants, enhancing the pickling spices' aromatic qualities. This dish’s rich, tangy, and slightly spicy flavours are perfectly balanced by the boldness of mustard oil, making it a standout preparation.
Rogan Josh
This classic Kashmiri lamb dish benefits greatly from the use of mustard oil. The lamb is marinated with yoghurt and spices, then slow-cooked in mustard oil with onions, garlic, and a blend of traditional Kashmiri spices such as fennel, ginger powder, and Kashmiri red chilies. The mustard oil’s strong flavour helps to cut through the richness of the lamb and spices, adding depth and complexity to the dish. The oil also contributes to the curry’s deep red colour and enhances the overall aroma and taste, making Rogan Josh a flavorful and aromatic delight.
Machher Jhol
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Machher Jhol, a traditional Bengali fish curry, shines when prepared with mustard oil. The oil’s sharpness pairs beautifully with freshwater fish like rohu or catla. The fish is marinated with turmeric and salt, then lightly fried in mustard oil to develop a crispy exterior. The curry, made with potatoes, tomatoes, and a blend of spices including turmeric, cumin, and coriander, is simmered to perfection. The mustard oil imparts a robust flavour that harmonises with the spices, making the dish deeply aromatic and flavourful.
Aloo Posto
Aloo Posto, another classic Bengali dish of potatoes cooked in a poppy seed paste, achieves its iconic taste with mustard oil. The potatoes are sautéed in mustard oil until golden brown, then simmered with a creamy paste of poppy seeds, green chilies, and a hint of turmeric. Mustard oil’s pungency cuts through the richness of the poppy seed paste, adding a unique depth and flavour. The oil’s distinct taste also balances the subtle sweetness of the potatoes, creating a comforting dish.